Barley grass has 30 times more vitamin B1 and 11 times the amount of calcium than that found in cow's milk; more than six times as much carotene and nearly five times the iron content of spinach; close to seven times the vitamin C in oranges; four times the vitamin B1 in whole-wheat flour; and 80 micrograms of vitamin B12 per 100 grams of dried barley plant juice.

What that means to you is that it packs a serious nutrient punch. With just 1 tablespoon added to your morning water or smoothie, you get the benefits of a handful of veggies.

Barley grass also has one of the highest natural levels of enzyme SOD (superoxide dismutase), which is a powerful antioxidant that protects the cells against toxic free radicals, thought to be a primary culprit in aging.

Need I say more?

Spirulina

Algaes, like spirulina, are the original source of omega-3 fatty acids and hundreds of trace minerals our body so desperately craves. Algaes form the base of the aquatic food chain, so consuming spirulina gives you direct access to true fundamental nutrition.

Hemp seeds are a terrific source of protein, providing about 5 grams of protein per tablespoon. Sixty-five percent of hemp's protein is edistin, which is used in your body to make antibodies and enzymes.

Since much of hemp's protein resembles that found in human blood, hemp protein is very easily digested and assimilated. In addition, another one-third of hemp's protein is albumin, another high-quality globulin protein also found in egg whites.

Hemp seeds are also recognized by the World Health Organization as having what is considered to be an optimal 3-to-1 balance of omega-6 to omega-3 essential fatty acids. It is this ratio that is believed to be ideal in promoting long-term well-being by decreasing the likelihood of developing inflammatory diseases like heart disease, diabetes and depression.

Roughly 25 percent of chia seed's composition by weight is omega-3 fatty acids. About 20 to 23 percent of a chia seed is protein. On the Oxygen Radical Absorbancy Capacity (ORAC) scale, which measures antioxidant levels, it ranks around 825, which is equivalent to the antioxidant content of broccoli, oranges and grapes.

Chia is also one the best sources of fiber. Its ability to soak up close to 12 times its weight in fluid is one of the reasons why it's so helpful at binding to bile, toxins, cholesterol and other compounds eliminated by the body.

This is a powdered supplement that originates from the Peruvian maca root. It contains amino acids, complex carbohydrates, vitamins B, C, and E and many important minerals such as calcium, phosphorous, zinc, magnesium and iron.

Its many benefits include the balancing of hormones, building muscle, enhancing stamina and increasing fertility. Most notably is its ability as an adaptogen – a metabolic regulator that increases the ability of an organism to adapt to environmental factors – to support the adrenal glands and alleviate stress on the body.

There you have it – seven amazing superfoods that are guaranteed to upgrade your health (assuming the rest of your diet is clean as well). To finish, here's a simple smoothie recipe that incorporates some of these nutrient powerhouses.

Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.

Yuri Elkaim, BPHE, CK, RHN is a registered holistic nutritionist, fitness expert and highly sought-after high-performance health coach. He's also a former professional soccer player and served as the head strength and conditioning and nutrition coach for men's soccer at the University of Toronto for seven seasons. For more than 13 years, he's empowered more than 86,000 people to greater health with his no-nonsense approach to health, fitness, and nutrition. He's made it his mission to empower at least 10 million people to greater health and fitness by 2018. He's made it his mission to empower at least 10 million people to greater health and fitness by 2018. Get Yuri's FREE "Y-Factor" at www.yurielkaim.com.